The Remote Experience

The Lake Swimming Experience

A. Go to a lake and go swimming. Make it playful swimming.

B. Chill out at the lake. Work on living in the moment. Take some time to reflect.

C. Read for 20 minutes

D. Take pictures + email or text them to me, or post them on instagram and tag @dustinlhawkins

The Daily Experience 6/30/15

Becky hitting #125 C&J. She has come so far. Her progress is so impressive. For as long as I can remember she comes 5 days a week and never misses. Nice work. You are an inspiration. Keep up the good work girl 🙂

 

Remote Program

A. Complete:

75 air squats

Run for 7 minutes

75 push-ups

Run for 7 minutes

B. Send out a text of gratitude…

 

Student Program 

Clear

A. 10 minutes of hand stand walk practice

Strong

A. Build to a tough single in the back squat

B. Back squat: max effort set at 70%

C. Build to a tough single in the bench press

D. Bench press: max effort set a 70%

Note: log all #’s + detailed notes…..

Balance

Complete 21, 15, 9 for time:

Squat Clean (135/95)

Ring Dips

Note: post time completed…

The Daily Experience 6/29/15

The group that went up hiking last Wednesday. We had an incredible experience. We are going to try and do another one soon so if you couldn’t make the last one then hopefully you can make the next one.

Also, Nice work to all who went hard through the 12 week cycle. We will be testing in some areas this week, but also kind of de-loading. We will kind of kick around for the next few weeks or so before starting the next 12 week cycle.

Let’s have a good week. It’s hot by the way. However, don’t let the heat scare you. In what other gym can you workout in the summer heat without air conditioning? None. Again, don’t let the heat scare you. Y’all need the WAR gym experience to help you, and if you don’t show up because of the heat then it can’t help you. Make it all happen…..

 

Student Program

Clear

A. 5 min. warm-up row

Strong

A. Build to a tough single in the clean & jerk

Note: log how this goes.

Balance

Complete 5 rounds for time of:

5 power snatch (135/95)

7 CTB Pull-Ups

9 Box Jump Overs (24/20)

11 double unders

Note: log time completed…

The Weekend Experience

Track Experience

A. Run 1 mile @ 70% (gratitude/prayer)

B. 10 minutes of hand stand walk practice

C. Run 800 meters @ 80-90%; rest 3 min. x 3 (gratitude/prayer)

D. 5 burpee High Jumps: rest 1 min. x 3.

E. 5–100 yard sprints on football field; rest is walk back (prayer)

F. Read for 25 minutes on the site of the track.

G. Before leaving, say a prayer of gratitude and then ask for help.

 

Spiritual Work

A. Take at least three drives this weekend while listening to good music. If you don’t have a car, then go for three walks being plugged in. Work on day dreaming about positive things..

B. Send out a thank you text + call someone. Seek to have a beautiful communication experience.

The Daily Experience 6/25/15

Remote Program

Complete:

A. Jog for 12 minutes @ z1 pace

B. 30 burpees (on grass)

C. 100 sit-ups

D. Read for 20 minutes + send out a text of gratitude….

 

Student Program (phase 3: wk 3)

Clear

4 sets of:

18 GHD Sit-Ups + 18 Ring Dips + 4-6 Kipp HSPU

…….rest 90 seconds

Note: Post #’s

Strong

A. Front Squat: Tough single (not 1rm). 3RM. [email protected]%. [email protected]%

B. Every 2 min. for 12 min. perform: 2 FS @ 90% (3RM)

C. Push Press: Tough Single (not 1RM). 3RM. [email protected]%. [email protected]%. + ME Set @ 90% (3RM)

Note: log all #’s + detailed notes…

Balance

EMOM for 20 minutes:

min. 1: 7 Tire Flips

min. 2: run 200 meters

min 3: 7 burpee tire jump through’s (jump in hole of tire and out the other side)

min 4: run 200 meters

Note: log how this goes….

The Remote Experience

A. Go for a hike–it’s the summer. Meet at the top of 27th street at 6pm. We are doing Malans.

The Daily Experience 6/23/15

Make sure you are swimming this summer; playful swimming or whatever. And swim in a lake or river.

 

Remote Program

A. Tester: AMRAP of Burpees in 6 minutes…

B. Send out a text of gratitude…

 

Student Program (phase 3: wk 3)

Clear

4 sets of:

18 Toes2Bar

6 shoulder press (build)

6 kipp HSPU (be careful; don’t slam down on head)

…….rest 90 seconds

Note: post how this goes. If you can do it UB. How many HSPU did you get?

Strong

A. Back Squat: Tough Single. 3RM, [email protected]%, [email protected]%

B. Every 2 minutes for 12 minutes perform: 2 Back Squat @ 90% of 3RM

C. Clean Grip Bench Press: Tough Single (not 1RM). 3RM. [email protected]%, [email protected]% x 2. ME Reps @ 90% (3RM).

Note: log all #’s + detailed notes…..

Balance

A. Tester: Max Calorie Row in 4 minutes

…….then rest exactly 5 minutes and do B

B. Tester: Max Burpees in 4 minutes

…….then rest exactly 5 minutes and do C.

C. Tester: “Grace”–30 clean & jerk for time (135/95)

 

Note: log A, B, C…

The Daily Experience 6/22/15

Remote Program

A. Tester: run 2 miles for time (8 laps–preferably to be done at a track)

B. Read for 25 minutes on site (spiritual read)

 

Student Program (phase 3: wk 3)

Clear

5 sets of:

18 UB Pull-Ups (Adv. Butterfly being efficient)

…….rest 2 minutes

Note: log how your pull-ups are progressing.

Strong (Phase 3: wk 3)

A. Split Jerk: build to todays 1RM. 1×[email protected]%, 2×[email protected]% (adv. only)

B. Clean (full): build to todays 1RM. 1×[email protected]%, 1×[email protected]%.

C. EMOM for 6 minutes perform: 1 clean @ 90% (1RM).

Note: log all #’s + detailed notes…

Balance

A. EMOM until you fail:

1 Hang Squat Snatch (start at 135, 95, or 65, depending on skill level to be able to build)

…….then rest as needed and do B…

B. Tester: Run a true 5K for time

Note: map out an exact 5K. 3.2 miles….

The Weekend Experience

Student Program

A. Build to a tough double in the power clean

B. Build to a tough double in the power snatch

+

3 sets of:

8 Dead Lift @ 70% of LB 3RM

……rest 1 minute

16 CTB Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 70% of 3RM (doesn’t have to UB)

…….rest 1 minute

 

The Jogging Experience

A. Go for a 25 minute jog in a unique location.

B. Read for 20 minutes wherever you end up.

C. Close the experience off with a prayer of a sort.

D. Take a picture + write a short paragraph describing the experience..

The Gym Experience 6/19/15

Maylans next Wednesday night. Meet at the top of 27th street at 6PM. Make it happen. Let’s get a big group to go on this. I even think the legend Bub Hatch is gonna make it out, which if you haven’t met Bub then you are sure in for a treat since he is hands down the coolest cat on the planet. 🙂

 

Remote Program

A. For time:

100 push-ups

100 air squats

100 sit-ups

B. Send out a text of gratitude

 

Student Program (phase 3: wk 2)

Clear

For Time:

50 GHD Sit-Ups (only do these if you are in shape with these)

50 Ring Dips

Note: Post time completed

Strong

A. Front Squat: Tough single (not 1rm). 3RM. [email protected]%. [email protected]%

B. Every 2 min. for 10 min. perform: 4 FS @ 85% (3RM)

C. Push Press: Tough Single (not 1RM). 3RM. [email protected]%. [email protected]%. + ME Set @ 80% (5RM)

Note: log all #’s + detailed notes…

Balance

4 sets at 100% of:

10 HSPU

25 UB Wall Balls (20/14–10/9)

Run 400 meters

…….rest 2 minutes

Note: Log total time that it takes you. Were you able to do it Unbroken?